Full Body Workout Blueprint

It has come up a few times recently talking with members, the importance of changing things up every once and a while to keep your body from getting used to the same exercises over and over and to keep your body adapting. We recommend every 3 months or so to change up your routine. It’s also nice to have variety to keep things from getting stale and boring.

Here is how we structure our routines to make sure that all major muscle groups and movements are covered. Think of this as the blueprint. Then all you have to do is insert the appropriate exercises. Of course, when we are putting together a routine there are other considerations as well such as limitations, injuries and what the overall goal is, but these are the main movements to focus on in a full body strength training routine.

Squat

A squatting movement is one of the most important exercises you can do for your overall strength, stability and independence. There are many variations of a squat depending on your experience, strength level and abilities. You can also use a leg press for this movement if you prefer to start on a machine.

Single Leg Movement

A single leg exercise will build strength and stability in your legs independently. A lunge is the best example of this type of exercise. Again, there are many different variations of lunges so begin with one that will be suitable for your fitness level and experience.

Push

An example of a pushing exercise would be a pushup, chest press, overhead press or bench press to name a few. These exercises target the chest, shoulders and triceps mainly.

Pull

Pulling exercises use the muscles in your back, shoulders and biceps. Pulling exercises are very important for good posture and shoulder alignment. If you are really trying to improve your posture do more pulling then pushing in your routine. Examples of pulls are any rowing exercise, pulldowns, pullups, chin ups, high cable pulls or face pulls.

Twist

Twisting exercises will work the oblique muscles of your core and translate very well into everyday movements. Examples of these types of exercises would be seated medicine ball twists, standing cable twists, woodchops, haybailers or the torso rotation machine.

Abdominals/Core

Here you could use a plank, abdominal crunch, v-sits, birddog or a million others. There are a lot of great core exercises you can use.

Now you have the framework to build your own full body workout. Use this to change things up if you have been doing the same exercises for a while and let us know if you have any questions or need any help with the exercises.

Good luck!